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Having Lower Back Pain? Try Out These 10 Exercises!

Do you often feel a sharp stabbing pain when you bend over or stand for long periods? This could be an indication of acute or chronic back pain. Backaches can be annoying – but most often, it does not imply a serious problem. A simple muscle strain or ligament sprain might cause it.

What could lead to a lumbar sprain or muscle strain in the back? Heavy lifting, prolonged sitting and lying down, overuse of muscles, and poor posture while sleeping can cause pain in both the upper and lower back. The symptoms of back pain are often discomforting and debilitating. So what can you do to manage the symptoms of chronic backache? The best and most effective way of managing the condition and get rid of uncomfortable backache symptoms is exercising.

Different types of muscle strengthening and stretching exercises can help eliminate or at least ease lower back pain. These exercises are focused on strengthening your core and back muscles. Research suggests that if you exercise regularly, it increases blood circulation to the lower back region, which may alleviate stiffness and expedite the healing process.

The Most Effective Exercises for Lower Back Pain are –

Low back pain associated with reduced strength in the lower limbs or shooting or electric shock-like pain in the legs or worsening symptoms in the night should be examined by a physician to diagnose the exact cause, as such symptoms usually indicate spinal nerve involvement.

Dr. Ashish Bajaj, M.B.B.S., M.D
  1. Bridges

Bridges work the gluteus maximus, which is the main extensor muscle of your hip. The muscle engages at the time of any hip movement, particularly during hip extension movements, like squats. If your gluteus maximus is not strong enough, you may come across back problems. This is because these muscles act as an important stabilizer of the lower back and hip joints during movements, such as walking.

How To do Bridges Correctly

  1. Knee-To-Chest Stretches

This particular form of exercise can help relieve pain and tension in the lower back.

The Steps to Perform it Are 

There moderate-certainty evidence that exercise is probably effective for treatment of chronic low back pain compared to no treatment, usual care or placebo for pain.

Dr. M.G. Kartheeka, MBBS, MD
  1. Rotational Stretches

Rotational stretches, as the name suggests, stretch the lower back muscles, thus relieving tension in the trunk. The exercise also works great on your core muscles and improves flexibility. It is one of the most effective exercises for lower back pain.

Steps to Perform Rotational Stretches Are

  1. Seated Rotational Stretches

A variation of the regular rotational stretches, the seated rotational stretch works the core muscles, strengthens the lower back, and help to manage pain. You do not have to lie on the floor to perform this exercise. You can remain seated while doing so.

Steps to Do Rotational Stretches Are –

  1. Draw-in Manoeuvres

The exercise works the transversus abdominis – the layer of muscle on the lateral and frontal abdominal wall layered beneath the internal oblique muscle. It stabilizes your lower back and spine.

Steps to Do Draw-in Manoeuvres Are –

  1. Pelvic Tilts

Pelvic tilts can help release stiffness in the back muscles and improve flexibility. It is one of the most recommended and easiest back pain exercises.

Steps to Do Pelvic Tilts Are 

  1. Lying Lateral Leg Lifts

This exercise specifically engages the hip abductor muscles – the ones that support the pelvis and may help alleviate back strain. You must keep these muscles strong, as it greatly affects mobility and helps maintain your balance.

Steps to Do Lying Lateral Leg Lifts Are –

  1. Cat Stretches

The cat stretch works to elongate and strengthen your back, releasing the tension in the muscles.

Steps to Do Cat stretches Are – 

Also Read: What is The Best Time To Exercise?

  1. Supermans

Your back extensor muscles run along the spine. These muscles support the pelvic bones and spine, help you to keep an upright posture and allow you to arch your back. This particular exercise engages the hips and buttocks, back, and shoulder muscles.

Steps to Do Supermans Are 

Also Read: Back Fat Exercises: Expert Tips for Effective Workouts

  1. Partial Curls

Strong, well-built abdominal muscles play a vital role in holding up the spine and keeping the hips aligned. If your abdominals are not strong enough, it may lead to a lack of stability and weak core strength – these conditions can cause backaches. To avoid such complications, you should practice partial curls. It is one of the best exercises for lower back pain, which mainly works with the transversus abdominis and rectus abdominus.

Steps to D0 Partial curls Are – 

Also Read: Zerodol P

These exercises for lower back pain can work to improve your core strength, improve flexibility, increase stability, and prevent injury. Furthermore, back pain exercises are an excellent way to avoid recurring backaches. Nevertheless, keep in mind that exercising only helps manage the condition and its symptoms.

What are the other options for back pain treatment? If the pain is persistent and does not subside on its own or keeps coming back despite regular exercise, medical intervention is needed. Certain drugs and medications, including muscle relaxants, OTC and topical pain relievers, and injections, are the most common and useful options for back pain treatment. Nevertheless, consult your physician before you begin with the medications.

Backaches can be discomforting, but with proper medications and back pain exercises, you can look forward to a time where back pain is nothing but history.

Also Read: How to Stay Fit and Healthy?

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

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